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They leave people hungry for more, while moderate amounts of fat blunt hunger pangs and leave you feeling more satisfied. Your body carries around a tremendous amount of stored fuel—about 70,000 calories’ worth, and that’s on a skinny person.

Heat the oil in a large skillet over medium-high heat and add the lamb. Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1.

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Make sure the check the ingredients of any herb or spice blends to avoid added sugar or MSG. The result is that you feel increased energy, greater mental clarity, and weight loss. Stir in the heavy cream and parmesan cheese then cook until thickened. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. Add the bacon fat to the soup along with the heavy cream.

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Preheat the oven to 300°F and line a baking sheet with parchment. Reheat the skillet over medium-high heat then add the butter.

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And that’s why we’ve created this meal plan to try to help you get started on Keto with ease. Fill to the top with water, secure the lid, chill for at least 12 hours. And that’s what all of us at The Keto Summit want to help you with! Avocado oil is a great choice when making dressings or sauces, as it’s liquid at room temperature and has a mild flavor. 6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner) Note Feel free to adjust this diet plan and menu to your liking. Bok Choy Per 1 cup (shredded) serving: 9 calories, 1g net carbs, 1g protein, 0g fat Benefits: Chinese cabbage is a rich source of vitamins A and C, plus offers some calcium and energy-revving iron. Part #3: 7-Day Balanced Ketogenic Meal Plan This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit. Fat is Making a Comeback We’re starting to understand that carbs in large quantities are much more harmful than previously thought, while most fats are healthy and essential. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship. 4 (October 2001): 898–905. www.ncbi.nlm.nih.gov/pubmed/11581442/. Jacobson, MD, “Effects Of A Low-Carbohydrate Diet On Weight Loss And Cardiovascular Risk Factor In Overweight Adolescents,” The Journal of Pediatrics: Vol 142, Issue 3: 253-258; March 2003. .